Sheet Pan Lemon Herb Chicken (Anti-Inflammatory Recipe)
A vibrant, anti-inflammatory sheet pan dinner made with juicy lemon herb chicken and roasted asparagus. This easy one-pan meal is packed with fresh herbs, heart-healthy olive oil, and vitamin-rich vegetables — perfect for a clean eating meal plan, Mediterranean diet lifestyle, or healthy weight management routine.
📝 Description
This Sheet Pan Lemon Herb Chicken features tender, oven-roasted chicken breasts marinated in fresh lemon juice, garlic, rosemary, and extra virgin olive oil. It’s paired with crisp asparagus spears that roast in the flavorful pan juices.
Rich in antioxidants, omega-supportive fats, and immune-boosting ingredients, this recipe supports:
Anti-inflammatory nutrition
Gut health support
Clean eating goals
High-protein meal prep
Low-carb / gluten-free lifestyles
It’s simple, nutrient-dense, and ideal for busy weeknights.
🛒 Ingredients (Serves 4)
For the Chicken:
4 boneless, skinless chicken breasts
3 tbsp extra virgin olive oil
3 cloves garlic, minced
Juice of 1 large lemon
1 tsp lemon zest
1 tbsp fresh rosemary, chopped
1 tbsp fresh thyme
1 tbsp fresh parsley, chopped
½ tsp turmeric (optional, for added anti-inflammatory boost)
½ tsp paprika
Salt and black pepper to taste
1 lemon, sliced (for topping)
For the Vegetables:
1 bunch asparagus, trimmed
1 tbsp olive oil
Pinch of sea salt
Cracked black pepper
👩🍳 Instructions
1️⃣ Preheat Oven
Preheat to 400°F (200°C). Line a large sheet pan with parchment paper or lightly grease.
2️⃣ Prepare Marinade
In a bowl, whisk together:
Olive oil
Lemon juice & zest
Garlic
Rosemary, thyme, parsley
Turmeric, paprika
Salt and pepper
3️⃣ Marinate Chicken
Coat chicken evenly in marinade. Let sit 15–30 minutes (or up to 4 hours in fridge for deeper flavor).
4️⃣ Arrange on Sheet Pan
Place chicken on one side of the pan.
Add asparagus to the other side and drizzle with olive oil, salt, and pepper.
Top chicken with lemon slices.
5️⃣ Bake
Bake for 22–28 minutes, or until internal temperature reaches 165°F (74°C).
6️⃣ Optional Broil
Broil for 2–3 minutes for golden caramelization.
7️⃣ Rest & Serve
Let chicken rest 5 minutes before serving. Spoon pan juices over top for added flavor.
🍽 Serving Suggestions
This anti-inflammatory dinner pairs beautifully with:
Quinoa or brown rice (for a balanced macro meal)
Cauliflower rice (low-carb option)
Garlic mashed sweet potatoes
Fresh Mediterranean cucumber salad
Whole-grain sourdough
Avocado slices for added healthy fats
For meal prep: portion into airtight containers for up to 4 days refrigerated.
🔄 Variations
🌿 Mediterranean Style
Add cherry tomatoes, red onion, olives, and feta cheese.
🥑 Keto-Friendly
Use chicken thighs instead of breasts and add more olive oil.
🌶 Spicy Boost
Add red pepper flakes or cayenne.
🧄 Creamy Garlic Lemon
Add a drizzle of Greek yogurt sauce after baking.
🥦 Swap Veggies
Try:
Broccoli
Zucchini
Brussels sprouts
Green beans
❓ Related Questions
Is lemon chicken anti-inflammatory?
Yes. Lemon, olive oil, garlic, turmeric, and fresh herbs contain antioxidants and compounds known to reduce inflammation.
Can I use chicken thighs instead of breasts?
Absolutely. Bake slightly longer (25–30 minutes depending on size).
Is this recipe good for weight loss?
Yes. It’s high-protein, low-carb, and nutrient-dense, making it ideal for healthy weight management.
Can I meal prep this?
Yes. It reheats well and keeps 3–4 days refrigerated.
Is this gluten-free?
Yes. Naturally gluten-free and dairy-free (unless adding yogurt or cheese).
🥗 Nutrition (Per Serving – Approximate)
Calories: 380
Protein: 42g
Fat: 20g
Carbohydrates: 8g
Fiber: 3g
Sugar: 2g
Sodium: 320mg
Vitamin C: 35% DV
Iron: 10% DV
Excellent source of lean protein and immune-supporting nutrients.
🧠 Anti-Inflammatory Benefits Breakdown
Olive Oil – Rich in polyphenols & heart-healthy fats
Garlic – Contains allicin with anti-inflammatory properties
Turmeric – Curcumin supports joint health
Lemon – Vitamin C & antioxidant support
Fresh Herbs – Phytonutrients for cellular protection
Asparagus – Prebiotic fiber for gut health
💡 Pro Tips for Best Results
✔ Pat chicken dry before marinating
✔ Don’t overcrowd the pan
✔ Use fresh herbs for maximum flavor
✔ Let meat rest before slicing
✔ Use a meat thermometer for perfect doneness
🏁 Final Thoughts
This Sheet Pan Lemon Herb Chicken is the perfect blend of flavor, simplicity, and functional nutrition. Whether you’re following a Mediterranean diet, anti-inflammatory meal plan, clean eating lifestyle, or simply want an easy high-protein dinner recipe, this dish delivers.
